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  6. Cottage cheese vs. Winged bean

Cottage cheese vs. Winged bean — In-Depth Nutrition Comparison

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Differences between Cottage cheese and Winged bean

  • Cottage cheese has more Vitamin B12, Selenium, and Phosphorus, while Winged bean has more Copper, Vitamin B1, Iron, Manganese, Potassium, and Vitamin B3.
  • Winged bean's daily need coverage for Copper is 151% higher.
  • The amount of Sodium in Winged bean is lower.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Winged bean tuber, raw.

Infographic

Cottage cheese vs Winged bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cottage cheese
Cottage cheese
3
:
7
Winged bean
Winged bean
Contains more Calcium +176.7%
Contains more Phosphorus +253.3%
Contains more Selenium +1285.7%
Contains more Iron +2757.1%
Contains more Magnesium +200%
Contains more Potassium +463.5%
Contains less Sodium -90.4%
Contains more Zinc +247.5%
Contains more Copper +4679.3%
Contains more Manganese +26500%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +176.7%
Contains more Phosphorus +253.3%
Contains more Selenium +1285.7%
Contains more Iron +2757.1%
Contains more Magnesium +200%
Contains more Potassium +463.5%
Contains less Sodium -90.4%
Contains more Zinc +247.5%
Contains more Copper +4679.3%
Contains more Manganese +26500%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cottage cheese
Cottage cheese
7
:
4
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +380.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1303.7%
Contains more Vitamin B3 +1556.6%
Contains more Vitamin B6 +63%
Contains more Folate +58.3%
Equal in Vitamin B2 - 0.149
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +380.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1303.7%
Contains more Vitamin B3 +1556.6%
Contains more Vitamin B6 +63%
Contains more Folate +58.3%
Equal in Vitamin B2 - 0.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
3
Winged bean
Winged bean
Contains more Fats +377.8%
Contains more Water +39%
Contains more Carbs +731.4%
Contains more Other +41.8%
Equal in Protein - 11.6
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Fats +377.8%
Contains more Water +39%
Contains more Carbs +731.4%
Contains more Other +41.8%
Equal in Protein - 11.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
2
Winged bean
Winged bean
Contains more Monounsaturated Fat +232.5%
Contains less Saturated Fat -87.1%
Contains more Polyunsaturated fat +41.5%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +232.5%
Contains less Saturated Fat -87.1%
Contains more Polyunsaturated fat +41.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cottage cheese Winged bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cottage cheese Winged bean Opinion
Net carbs 3.38g 28.1g Winged bean
Protein 11.12g 11.6g Winged bean
Fats 4.3g 0.9g Cottage cheese
Carbs 3.38g 28.1g Winged bean
Calories 98kcal 148kcal Winged bean
Sugar 2.67g Winged bean
Calcium 83mg 30mg Cottage cheese
Iron 0.07mg 2mg Winged bean
Magnesium 8mg 24mg Winged bean
Phosphorus 159mg 45mg Cottage cheese
Potassium 104mg 586mg Winged bean
Sodium 364mg 35mg Winged bean
Zinc 0.4mg 1.39mg Winged bean
Copper 0.029mg 1.386mg Winged bean
Manganese 0.002mg 0.532mg Winged bean
Selenium 9.7µg 0.7µg Cottage cheese
Vitamin A 140IU 0IU Cottage cheese
Vitamin A RAE 37µg 0µg Cottage cheese
Vitamin E 0.08mg Cottage cheese
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin B1 0.027mg 0.379mg Winged bean
Vitamin B2 0.163mg 0.149mg Cottage cheese
Vitamin B3 0.099mg 1.64mg Winged bean
Vitamin B5 0.557mg 0.116mg Cottage cheese
Vitamin B6 0.046mg 0.075mg Winged bean
Folate 12µg 19µg Winged bean
Vitamin B12 0.43µg 0µg Cottage cheese
Tryptophan 0.147mg 0.252mg Winged bean
Threonine 0.5mg 0.451mg Cottage cheese
Isoleucine 0.591mg 0.425mg Cottage cheese
Leucine 1.116mg 0.64mg Cottage cheese
Lysine 0.934mg 0.592mg Cottage cheese
Methionine 0.269mg 0.143mg Cottage cheese
Phenylalanine 0.577mg 0.451mg Cottage cheese
Valine 0.748mg 0.599mg Cottage cheese
Histidine 0.326mg 0.241mg Cottage cheese
Cholesterol 17mg 0mg Winged bean
Saturated Fat 1.718g 0.222g Winged bean
Monounsaturated Fat 0.778g 0.234g Cottage cheese
Polyunsaturated fat 0.123g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Cottage cheese
17%
Winged bean
Minerals Daily Need Coverage Score
23%
Cottage cheese
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 329mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 1.496g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 22)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.